(405) 385-9150

8-1-19

Red Dirt CrossFit – CrossFit

Runny Nose (Time)

Teams of 3

2 Rounds (30 Minute Cap):

75 Back Squats (155/105)

400 Meter Team Wreck Bag Run (70/50)

75 Bench Press (135/95)

400 Meter Team Wreck Bag Run (70/50)

75 Hang Power Cleans (115/85)

400 Meter Team Wreck Bag Run (70/50)

7-31-19

Red Dirt CrossFit – CrossFit

Ninja Turtle (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Assault Bike

7-30-19

Red Dirt CrossFit – CrossFit

Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

7-29-19

Red Dirt CrossFit – CrossFit

Push Jerk

Beef Jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)

7-27-19

Red Dirt CrossFit – CrossFit

Heartburn (Time)

For Time:

1 Mile Run

10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:

7 Thrusters, 7 Pull-ups, 7 Burpees

7-26-19

Red Dirt CrossFit – CrossFit

3-Position Power Snatch

Pockets, above the knee, floor

Hop Scotch (Time)

5 Rounds:

10 Power Snatches (95/65)

10 Box Jump Overs (24/20)

7-25-19

Red Dirt CrossFit – CrossFit

Air BnB (AMRAP – Reps)

5 Rounds:

1 Minute AbMat Sit-ups

1 Minute Bike

1 Minute Air Squats

1 Minute Rest

7-24-19

Red Dirt CrossFit – CrossFit

Push Press

Trail Blazer (Time)

3 Rounds:

800 Meter Run

80 Double Unders

21 Push Presses (115/85)

7-23-19

Red Dirt CrossFit – CrossFit

Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean

Nowhere Fast (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

7-22-19

Red Dirt CrossFit – CrossFit

Hot Sauce (Fitness) (4 Rounds for reps)

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (95/65)

Hot Sauce (Open/Performance) (4 Rounds for reps)

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)